Many, many questions…
First, I forgot to note the reps and sets for the RDL on Thursday/Friday. It’s 3 sets, 5 reps. Now you know.
Here’s links to videos for today’s work:
1) Halting Snatch Deadlift.
2) Hang Snatch.
3) Flat-Footed Snatch Hi-Pull.
For future reference; almost every movement in history is on cathletics.com – it is a spectacular resource.
Today’s WOD:
The Outlaw Way 
1. 155# across
2. a 5x 1 muscle snatch + 2 snatch balance @ 135# (no rack)
b 5×5 @ 135#
conditioning only had time for
6 AMRAP 5-10-15
3rounds + 5 burpees
1) 135, 145, 150×5
2a) 145 (no rack)
2b) 135
WOD – 2rds + 13 OHS used 45# DB
MFS – 2/2/2
1) Need tons of work on snatch so just started low and went up until I failed. 95-105-115-125-135-145-155(f)-155(f). Good practice.
2a) 155, 125(x1), 125(x1), 115, 115. Need major work on falling faster.
2b) 135, 135, 155, 155, 155. Could have gone higher but re-catching these became difficult on the grip.
Conditioning
2 rounds + 8 OHS. Nothing says “take your fucking time” like burpees starting the next round in an AMRAP. Side note: do the feet have to come straight over the box or does a spread eagle count? Because my coach, who didn’t even know what the workout was, decided to “no rep” me if the feet didn’t come over the top. Nice guy.
Thought I already posted… guess not.
1) 7X1 Halting Snatch DL + Hang Snatch – heaviest possible with
PERFECT execution, rest 60 seconds.
— did 185#, but was just trying to get technique down… missed a few times because my shoulders had no flexibility left
2a) 5X2 Snatch Balance – heaviest possible, rest 60 sec.
— Worked to 215#, missed second rep, so went down to 205# to get consistent.
2b) 5X5 Flat-Footed Snatch Hi-Pull – heaviest possible, rest 60 sec.
— Worked up to 275# for last two sets. That hurt like hell.
Conditioning
12 minute AMRAP of:
10 Over-the-Box Jump Burpees 24”
20 DB Push Press 40lbs
30 OHS 95lbs
— 3 rds + 4 box-over burpees
M/F/S – 3/5/7 (hamstrings, shoulders, traps, back, and arms are all pretty fried)
1) 115, 125, 145, 145, 155, 165, 175 miss, 175 miss
(165 was very comfortably then could just not get 175!)
2a) 135, 165, 175, 185, 195 (all felt strong but still to slow under the bar)
2b) 95, 115, 125, 135, 145 (goal of staying extremely dynamic on these)
MetCon:
3 rounds + 25
(found a rythmn on the OH squats on the last 3rd round and was able to blast right into that 4th round. Wish I was able to find that slot earlier…)
1) 135/155/155/165/165/175(m)/175
2a) 5X2 Snatch Balance – 175 lbs
2b) 5X5 Flat-Footed Snatch Hi-Pull – 135 lbs
12 minute AMRAP of:
10 Over-the-Box Jump Burpees 24”
20 DB Push Press 40lbs
30 OHS 95lbs
— 2 rds + 13 OHS –
Trip to Ft Bragg and a day of meetings did not help the cause! Hard to eat right when your in meetings all day.
M/F/S – 3/4/5
1) Worked up to 120 – perfectly 😛
2A) 135
2B) 115
Focused more on form and speed today than going super heavy.
Conditioning
2rnds + bbxj, db PP & 23 OHS
Legs were worthless on any high rep squatting today.
MFS: 4/7/8
Quads are shot from 300 air squats yesterday! Low back and anterior shoulders sore too.
1) 145/150/150/155/155/160
2) a 165/170/175/175/180
2) b 145/155/155/155/155
Amrap
2 rnds and 19 pp rx..
box jumps were horribly hard and shoulder on fire from this one
Roger